Question on speed...

[JMD147]

Hi all,

Firstly, i'm not actually on the NHS C2K plan, instead i'm doing the fitness 22 couch to 5k, they seem to have similar plans which slightly vary..

Anyway, I'm on the end of week 5 now (8 week program) and in the last few runs, i'm covering a distance of 4.3-4.8k every time, and whilst I sweat and am out of breath after the runs, after a couple of minutes I feel fine, I run on a treadmill and set the speed to 9.5 which I presume is 9.5km per hr, I started the program running at 10.5. I don't feel like i'm running particularly fast, more jogging briskly. Am I going too fast? or should I carry on as I am?

My worry is, when I get to running 20 or 30 minutes non stop then i'll have to drop the speed again to about 8.5 and will be only completing the runs through lowering my speed and not increasing my fitness, if that makes sense...

It would be worth noting I found the first couple of weeks fairly easy as I am a regular gym go-er and play 5 a side football once a week too...

any advice much appreciated

[AndyD Graduate]

I would say that you shouldn't worry about speed with any running program that is taking you from "nothing" to 30mins or 5k.

When you first start out its about time running whether that be 30 seconds or 30 minutes and not about how quick you run it. running too quick too soon could be a recipe for injury and you don't want that.

Once you've completed your running program then of course you might want to focus more on speed or distance if that takes your fancy

[Cliff_H Graduate]

Okay, a bit of a novice myself so one of the more experienced folks may step in but here's my take on it...

I'd suggest focussing on completing the Fitness22 C25K first and getting the longer timed runs under your belt. Once you get to running the 35 mins regularly at a comfortable speed and have graduated then you can consolidate... Slower runs for longer build up stamina which leads to speed anyway so don't think by running longer slower runs you aren't still contributing to pace.

I did most of the programme on a treadmill at about an 8km/h pace

Once you have graduated and consolidated the 35 mins runs for a while take a look at the Fitness22 "10k runner" and "5k Pacer" apps which are both good in my opinion or the 10k bridge stepping stones here.

For example I have found what works for me is flitting between the two to work on pace and distance. I did a 10k runner 80 minute interval run with a steady 8.5km/h hour and covered about 9.5KM on Monday doing that and appreciating the walk breaks.

Today I did 5k pacer for speed and did a series of runs at 10km/h (6:00 pace) steady and 12km/h (5:00 pace) for the fast intervals and ran about 6k

I know these aren't particular fast but I'm making definite progress post C25k and in an orderly manner... build that cardio base and stamina first at a gentle pace... too much or too fast too soon is the quickest way to the injury couch.

As I said I'm fairly new to this so am hoping I haven't offered any bad advice so look forward to someone more experienced popping along.

I hope that helps.

[GoogleMe Graduate]

Your fitness is completing the programme and continuing to run regularly.

The treadmill is a complication because it has to be set to something, and thus speed becomes a distraction when you could (and should) otherwise ignore it.

However, you're perhaps looking ahead too far - if you find you struggle to complete a session at your current pace, then yes, maybe you'll need to drop it back to get it sustainable again but that really doesn't matter... not if you are continuing to run continuously for 30 minutes on a regular basis afterwards, it will all take care of itself.

[Oldfloss Administrator Graduate]

Don't worry about time or speed..the only variation maybe with the two programmes is, maybe the emphasis on speed?

This programme is very much about slow, steady, structured progress, avoiding injury... and we perhaps would not expect anyone on Week 5, run 3, which is a 20 minute run, of this programme to be covering the distances you are covering...at approx 5 min per K?

[Rignold]

Hmm. You would not be increasing your fitness by running for longer time at lower speed?

Would you say then, using that logic, that the elite marathon runners who are finishing in just over 2 hours are not in fact fit because they are not running as fast as Usain Bolt does for 100m?

[roseabi]

You are already quite fit, which is why you recover within a couple of minutes of stopping - and that's great! I don't think you need worry about dropping the speed. In fact as you are fit I think you should try and push yourself to maintain your speed where it is, because "9.5" sounds comfortable for you at the moment. If you do have to drop the speed a bit on the longer runs, so be it - you will still complete the programme objective to run non-stop for 30 minutes. Then you can start to work on increasing your running fitness.

Enjoy your running!